With spring and summer, warm weather is rising and so is the amount of runners. Runners must constantly navigate the balance of run times with meal timing to maintain a calm stomach, prevent hunger, and boost energy.
Snacks can be equally important as meals to runners. Eating smaller amounts can have benefits, including providing the body and brain with adequate fuel, and aiding in better hydration.
Before the run, pre-run snacks boost glucose levels and can top off muscle carbohydrate stores, aiding for longer, harder runs. Snacks that would produce this are something rich in carbohydrates such as cereal, peanut butter sandwiches, or a small smoothie. Aim for 15 to 30 grams of carbohydrates in the hour before a run. A carbohydrate gel or half an energy bar for easy digestion can also work if you don’t have access to easy snack foods.
After the run, post-run snacks reload muscles with fuel and your body with fluids and electrolytes. Eat both protein and carbohydrates within 15 minutes to an hour after your run. Check food labels for optimal snack portions, and savory snacks are often a great option due to being appealing if your appetite is diminished after a hard run. Post-run snacks include a trail mix with dried fruit, soybeans, cereal, and pretzels, a peanut butter and jelly sandwich or wrap, an energy bar with carbohydrates and protein, a handful of salted nuts with pretzels, or pita bread with hummus.
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